T Nation

Just Finished the Book. O-Lifts Question


#1

So, I finally broke down and decided to give 5/3/1 a solid go.
I have mostly lifted 5x5 or 5x3, always using the classic double progression method for gains. I gotta say I’m pumped about trying this out. I do have a question on the programming of a couple of lifts. I know the book says to put the O-lifts and their variations before DL and Squat lifts. But what isn’t mentioned is the best day for which lift. As well as no rep scheme for them.

This is what I’ve come up with. What do you think?

I have Power Cleans, and Snatch-grip High Pulls. My question about them is which day is the smartest, and which of the rep schemes will be of most benefit? I’m pretty set on keeping them heavy. If it takes some off of the “main lifts” then I am OK with that. I’ve noticed in the past that it honestly doesn’t effect them enough for me to be bothered.

Thanks guys

MONDAY

A Push Press 5/3/1

B DeFranco Shoulder Shocker 3x12 (dont knock it till you try it, amazing for shoulder health)

C Chest-Supported DB Row 5x10

D1 Curls 2x10 + 1x HDRP
D2 Triceps Pulldown 2x10 + 1x HDRP
D3 Face Pulls 3x10

TUESDAY

A Power Clean 5/3/1 OR 5x3 (suggestions?)

B Deadlift 5/3/1

C Ab wheel 5x10-20

THURSDAY

A Bench Press 5/3/1

B DB Incline Bench 5x10

C Bent-Over DB Lateral Raise 5x10

D1 Curls 2x6 + 1x 6-8-10 drop set
D2 Tricep Pushdown 2x6 + 1x 6-8-10 drop set
D3 Face Pulls 3x10

FRIDAY

A Snatch-grip High Pull 5/3/1 OR 5x3 (suggestions?)

B Front Squat 5/3/1

C Hanging Leg Raise 5x10


#2

I found part of my answer by skimming back over the assistance lift section. Its in the last line of p.54! *facepalm. Wendler recommends to the power clean on a lower body day (DL, Squat) and to program the lift using 5/3/1 scheme as well. So half my question is answered.
Still wondering about which day for which and if I should do the High Pull as 5/3/1 as well.


#3

Jim doesn’t recommend using the high pull for 531. It’s too difficult to tell if you’re completing lifts and getting stronger or if you’re just pulling them lower. High pulls do build the yoke like no other movement. I did them for a few months a few years back and my yoke grew more then than from anything else I’ve done. They’re just not the best movement to be using with 531.


#4

Thanks for the advice. I hadn’t considered this. I suppose that does make sense because how detailed and meticulous the growth is. Maybe it would be best to stick with a 3x5 or 5x3 using simple double progression for growth


#5

I did SGHP for one cycle with the 5/3/1 rep schemes. I quit because I couldn’t tell if I was getting better or just dropping my hips to get the best to the right height on my chest. Also, I decided to quit messing with the program so much and just do it as written.

I power clean before squats so I’m pulling twice a week. I also do press assistance work on bench day and bench assistance on press day. All the recent theories on natural lifters favors frequency instead of higher volume once a week.


#6

@JMaier31
Thank you for your time and response. This reply was very insightful for me. This is what I think I’ve decided to do beginning on Monday. Keep in mind with the supersets of Chins is because I’ve never spend anytime with the movement. All reps of them will be bodyweight, very strict with a 2 second hold at the clavicle.

MONDAY

A1 Push Press 5/3/1
A2 Chins

B1 DB Incline Bench 5x10
B2 Chins

C Chest-Supported DB Row 5x10

D1 Curls 3x10
D2 Tricep Pulldown 3x10
D3 Face Pulls 3x10

TUESDAY

A Deadlift 5/3/1

B Snatch-grip High Pull 5x3

C Ab wheel 5x10-20

THURSDAY

A1 Bench Press 5/3/1
A1 Chins

B Seated Military Press 3x10

C DeFranco Shoulder Shocker 3x12

D Bent-Over DB Lateral 5x10

D1 Curls 3x10
D2 Tricep Pushdown 3x10
D3 Face Pulls 3x10

FRIDAY

A Power Clean 5/3/1

B Front Squat 5/3/1

C Hanging Leg Raise 5x10